Deadlift
1-10-1-20-1-30
Score will be total load for all 6 lifts.
Quote:
1-10-1-20-1-30
Score will be total load for all 6 lifts.
Quote:
Fall seven times, stand up eight.
- Japanese proverb
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http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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Hits
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
6 comments:
9:30 AM
Brian S. 295-215-305-185-315-135,1450
Jackie H. Form
Karen S. 113-93-123-93-133-93,648
Mary H. 135-85-135-65-115-65,600
Kevin H. 315-225-345-225--365(PR!)-135
Bath Z. 145-115-145-95-145-85,730
Lizzie 145-115-165-95-195-85,750
David C. 173-113-173-113-113-83,768
Gordy
12:15 EXP
Terry J. 123-93-133-83-123-73,628
Jodilee G. 143-133-143-93-143-83,738
Pam G. 220-185-225-165-215-135,1145
Tim H. 385-315-365-225-365-135, 1790 PR!
Joe M. 215-165-215-115-215-95,1020
Meredith H. 183-153-183-133-183-103,938
Rob C. 335-265-355-225-365(PR!)-135,1680 PR!
Gordy
Correction to Tim H. @12:15 exp:
385-315-365-225-365--155, 1810PR!
Gordy
4:30 PM
Marni B. 163-123-183-93-203-83,1048 PR!
Anne B. 133-103-138-98-143-88,693
Karen M. 205-155-215-135-225-115,1050
Mike M. 225-185-225-155-225-135,1150
Kendall G. 143-103-153-83-168-73,723
5:30 PM
Fayth B. 185-135-195-115-207(PR!)-95,932
Tia B. 205-155-215-105-225-95,1000
Steph C. 175-135-185-115-195-85,890
Mike F. 365-275-385-195-405(PR!)-155,1780
Shawna P. 175-115-185-115-195-95,880
Ben T. 315-225-335-205-345-155,1580
Gordy
6a
Terri 93-103-113-113-143-93 = 658
Ben M 215-125-215-125-215-115 = 1010
Manisha 155-125-165-125-165-115 = 850 PR!
Justin R 315-225-315-185-315-135 = 1490
Lauren C 155-135-170-125-175-115 = 875 PR!
Mike Si 365-275-365-225-365-165 = 1760
Mike S 235-165-245-140-245-110 = 1140 PR!
Kevin 135-135-225-225-255-165 = 1140
7a
Joe C 335-275-335-225-335-135 = 1640 PR!
Sarah Grace 135-100-140-65-140-55 = 635 PR!
Jenna 215-175-215-155-235-125 = 1120 PR!
Kate 173-143-183-133-188-113 = 933
Katie 125-85-135-95-145-75 = 660
6:30 BAC!
*Amanda 177.5-122.5-187.5-117.5-197.5 (PR!)-107.5 = 910 (all 1RM PRs!)
Alan 210 sc-reps (35# x6)
Alona 235-185-225-155-225-115 = 1140
Nate W 185-155-205-135-220-135 = 1035
Michael C 185-155-215-135-225 (PR!)-105 = 1020
Michael R 575 sc-reps (95/135)
Jacob 185-125-200-105-225-65 = 905
Aidan 175-105-195-95-230-65 = 865
Raj 285-205-275-135-225-115 = 1240
Ash M 255-185-245-135-225-115 = 1160 PR!
Ryan 285-225-285-185-305-145 = 1430
Nick C 315-225-345-185-365-95 = 1580
Luke 365-225-385-145-385-95 = 1600
Borden 255-185-275-155-295-135 = 1300
Neil 295-225-305-185-315-145 = 1470
*Kris 195-152.5-205-135-215-107.5 = 1010
Dave 365-275-385-215-365-165 = 1770
Ladies with a * would like me to note that they used a mens bar, then forgot and added little baby plates on the ends-hence the wonky numbers.
PRs listed for all those that have attempted the workout previously and put up a higher total; many more that came in and did this for the first time with solid effort. Loved the constant work on form and perseverance through those high sets of reps. Very nice job everyone!!
3:30
Meggan 175-155-195-145-175-115 ?
Erik 315-245-335-225-365-155 1640
Julie 205-205-235-175-245-165 1230
Mike I 225-225-155-155-205-160 ?
Matt C 275-225-275-185-275-135 1370
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